16 July 2014

Happy hump day! 

Before we get into talking about today's skills, I'd like to give a shout out to all of those members who completed the Tough Mudder this weekend!! Kasey, Chad, Kyle and Keri took on the 10+ mile mud-filled course, littered with difficult obstacles.  Congrats to them for accomplishing such a feat! (Sorry if I missed anyone who also did it, if I did, let me know!)  Perhaps they'll be pictures popping up soon?! Send 'em in!

And that goes for anyone who's been using their fitness outside of the gym!  Do you participate in sports competitions or recreational teams? Run 5ks on the weekend? Go hiking, kayaking, anything else fun and adventurous? Share it with us! Send some pictures and show off your new found (or life long) love of physical activities.

"CrossFit to me is a fitness program where the reward for doing well is the ability to express your fitness in everyday life, in as many different planes or as many different activities that you can possibly imagine."

 -Matt Chan




Now, let's focus on what we'll be doing inside the box today.  PISTOLS baby! The pistol belongs to a group of movements, along with handstand push ups, muscle ups, double unders and others, that are known difficult skills that people might set as a goal to be able to master.  Each of these movements is unique, and some will come easier than others, depending on the person and his or her background.  Be patient if something does not come "natural" to you.  The pistol is something that you can work on at home or at open gym, and improvements will come fast as long as you practice!

The pistol requires much balance, and of course a lot of strength.  In turn, being able to complete pistols will improve jumping, running and of course, squatting.  Click here to read an article about scaling the movement, and progressions that will help you to master it.

Today's WOD:

10 minutes EMOM

4 over the bar burpees

max front rack lunge steps

*Score is total lunge steps after 10 minutes

"What you remember is the process -- what you learn about yourself by challenging yourself, the experiences you share with other people, the honesty the training demands -- those are things nobody can take away from you whether you finish twelfth or you're an Olympic Champion."
-Silken Laumann

P.S: I still wanna know who you're rooting for in the games!

5 comments (Add your own)

1. Amanda wrote:
I love me some pistol's :)
I plan of routing for......Neal Maddox because he brings his dogs to the gym :)

Tue, July 15, 2014 @ 9:45 PM

2. Dana wrote:
Look at all our athletes using their fitness outside of the box! (pun intended!) ha! #nerdlife #expressyourfitness #hashtagmania

Wed, July 16, 2014 @ 9:36 AM

3. someone that definitely isnt mike wrote:
Awesome post! Now who is that stud that is doing a handstand in front of an amazing waterfall? I wonder...


Wed, July 16, 2014 @ 10:51 AM

4. Maria wrote:
lol Mike I hate you. Amanda, I'm pretty sure MIke really likes Neil too!

Wed, July 16, 2014 @ 11:15 AM

5. Kasey wrote:
Thanks for the shout out, and I'm just wondering what's the RX weights for the lunges?

Wed, July 16, 2014 @ 12:53 PM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am

Map - Location

Contact Us

Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am